A seated overhead dumbbell triceps extension using a bench with back support, putting the triceps long head through a deep stretch under stable conditions.
팔덤벨Overhead elbow extension
시작
끝
주동근
삼두
협응근
전면 삼각근코어전완 근육
장비
덤벨
패턴
Overhead elbow extension
준비 자세
01Set a bench upright or slightly reclined and sit with the back fully supported.
02Grip one dumbbell with both hands, palms flat against the inside of the top plate.
03Press the dumbbell overhead until the arms are extended.
04Keep the elbows pointing forward and the ribs pulled down.
수행
01Bend the elbows to lower the dumbbell behind the head.
02Keep the upper arms vertical and close to the ears.
03Lower until you feel a deep stretch through the triceps.
04Extend the elbows to press the dumbbell back overhead without locking out violently.
체크포인트
-Upper arms stay vertical; only the forearms travel.
-Elbows stay narrow, not flared wide.
-Lower back stays against the pad, ribs down.
-The dumbbell path clears the head safely on every rep.
흔한 실수
-Flaring the elbows and turning it into a press.
-Arching off the backrest to cheat the weight up.
-Cutting the stretch short at the bottom.
-Choosing a dumbbell too heavy to lower under control behind the head.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps with a controlled eccentric.
-The long head works hardest in the deep stretch, so prioritize range over load.
-A back-supported bench lets you push closer to failure than the standing version.
